also i gotta just "brag" for a min but i saw real obvious changes in the mirror that class and I'm just so in love with myself

brag in quotes cuz im still a shrimp

HIIT session after pigging out 😭

i will hit 80 consecutive pushups rn

thread give me your strength

i did 71 i blame the fact that only @Josuke supported me 😢

Now just do a pushup for every user that turned their back on you itt

Just a matter of time king

Do I do cardio for 30 mins or just rest hm

always do sumn tbh, even if it's real ez zone 2 cardio with some short stretching after

no zero days yfm

Facts

#6pack #fitness #nodaysoff #nopainnogain

Cheat day? LFG

wassup fam, I've been working out for about a year now...

not necessarily anything impressive but i wanted to share and get honest feedback, I think there are some changes here, trying to lose fat and gain muscle..

this is a realistic transformation for me, with working 70 plus hour weeks sometimes, I am not always the best with diet and routine. Plus i like to party too. I know I could look a lot better if I quit eating out and quit alcohol, but I have a high stress job and enjoy the rare days off. I am proud of what I have done so far and still have a long way to go. I dream of not being fat. But anyway, let me know what you all think. I have lost over 10kg and got stronger too. But i feel like the visual changes are very poor... so feedback/tips would be dope. Peace

Week 1

Week 52 - now

I don't work 70 hours every week to clarify, about once a month with my shifts.
and yeah, ngl I need to cut the partying out

not gonna quote that post bc i dont need those pics all over this page rn but just fyi you can get in great shape working out just 30 min a day

i will help u with some things that are achievable and help u get quicker visible results once my flight lands in a few hours if nobody else chimes in before then

Preciate you

Quote it u coward

ight so here’s what i would do to help you make a quicker more visible turnaround. there are no hacks so none of this is “easy” but all of this IS very doable without insane dieting or exercise

so firstly here’s some diet things that work for everyone ive talked to

1: minimize how much u consume when you party. that’s huge. u can still socialize and even drink but if you downing a ton of drinks every weekend thats just worthless calories into your system. try to minimize alcohol to social occasions too. a friend of mine lost a ton of weight after cutting out JUST beer

2: try to completely eliminate junk food and sugar intake. thats not to say no cheat days ever but if you arent able to work out a ton, you can’t be eating stuff like that. at the very minimum, don’t let them be more than just treats (in other words dont expect any progress if youre eating entire meals worth of mcdonalds)

3: try intermittent fasting for portion control. the 16:8 diet (eat for 8 hours, fast for 16) does miracles for me when im trying to cut because i just eat from 8 am to 4 pm and it helps me refrain from snacking

then for working out

try to do at least one hour of intense cardio a week. thats just 4 15 minute sessions and you can burn a ton of calories during those sessions. i do a lot of sprints on a high treadmill setting for this but for now just try building your jogging endurance up if it isnt there yet. i recommend doing probably more than that, i do at least one long run/bike/elliptical sesh a week too

and then most importantly for gaining muscle i really really recommend free weights and i really recommend finding someone irl to take you through their set. i dont wanna guide you through my lifts bc imo it isn’t necessarily safe to teach yourself how to lift heavy weights.

but if free weights aren’t available to you try to 30 min worth of home exercises a day like:
pushups
situps
crunches
pullups
squats
lunges
planks

i cant give u sets in a short message because i change what i do all the time in terms if sets and reps but the key for ALL of this working out stuff is that you always want to LEGIT fail out like til you cant move that weight or that myscle anymore

i was gonna write more but i got motion sick in my uber

also this woman sitting next to me on my plane that tried saw those pictures of u when i first opened the thread because she peaked at my phone so i hope everyone is happy

Couldn’t make it to the gym today, so I walked up and down this flight of stairs near my house 5 times to make up for it. It started hailing too

6min 30sec today

even broke thru the shiver barrier i just transcended into stillness

I JUST WON FREE CREATINE YESSSSSS YES YES YES